RX

Strength/Skill

Front squats:
1×5 @ 65%
1×3 @ 75%
1x AMRAP (1+) @ 85%
1×1 @ 90%

Workout

5 Rounds for time:
400m
 Run
30 Box Jumps @ 24/20”
30
Wall Balls @ 20/14lb 10/9ft

 

METCON

Workout

30 min AMRAP
150m Run
40 DU/80 SU
12 KB Front Rack Walking Lunges
12 KB Push Press
12 T2KB